Gymnastics Conditioning
AMRAP 9:
1 Pausing Strict Handstand Push-Ups
1 Strict Handstand Push-Ups
1 Kipping Handstand Push-Ups
7/5 Calorie Assault Bike
2 Pausing Strict Handstand Push-Ups
2 Strict Handstand Push-Ups
2 Kipping Handstand Push-Ups
7/5 Calorie Assault Bike
3 Pausing Strict Handstand Push-Ups
3 Strict Handstand Push-Ups
3 Kipping Handstand Push-Ups
7/5 Calorie Assault Bike
*Add (1) Rep to Each HSPU Movement Until Time Cap. Assault bike calories stays fixed throughout.
*Pausing Strict HSPU - 1s with Head to Floor
Strength
Jerk Technique
5 Sets:
2 Pausing Push Jerks
1 Push Jerk
Pause takes place in the catch position for 2 seconds.
Stimulus
Percentages based on our 1RM Jerk:
Set 1 - 50% of 1RM Jerk
Set 2 - 55% of 1RM Jerk
Sets 3+4+5 - 60% of 1RM Jerk
- Spending time in the partial squat receiving position, which is naturally an uncomfortable place to be.
- The limiting factor for many of us may be mobility. Take our time here as movement quality is far more important than reaching any pre-determined percentages.
WOD
15 min cap
"Eighth Wonder"
8 Rounds:
8 Push Jerks 135 / 95 lb
8 Barbell-Facing Burpees
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